5 Meal Plan Featuring Tomatoes, (mixed-qrt),Beets: Med-Lg (from Elmira, conv) qrt,and Carrots-no tops, from Elmira (Conv) (for 4-6)

Shopping List:

Produce:

  • Tomatoes (mixed quart, about 4 large or equivalent smaller ones)
  • Beets (quart, about 4-6 medium-large ones)
  • Carrots (about 4-6)
  • Potatoes (small white, quart, about 8 small)
  • Apples (Gala or Ambrosia, 2)
  • Garlic (1 bulb)
  • Yellow Onion (2)
  • Fresh Herbs (parsley, thyme, cilantro)
  • Spinach (4 cups)
  • Arugula (2 cups)
  • Baby Kale (1 cup)
  • Lemon (1)

Proteins:

  • Chicken Breast (2 large boneless breasts)
  • Eggs (4)
  • Tofu (1 block, firm)
  • Ground turkey (1 lb)

Dairy:

  • Butter
  • Parmesan Cheese (1/2 cup)
  • Ricotta Cheese (1 small container, about 8 oz)

Pantry / Other:

  • Olive Oil
  • Salt
  • Pepper
  • Paprika
  • Cumin
  • Honey
  • Dijon Mustard
  • Almonds (1/4 cup)
  • Sesame Seeds (1 tbsp)
  • Balsamic Vinegar
  • Red Wine Vinegar
  • Vegetable Broth (2 cups)
  • Quinoa (1 cup)
  • Rice (1 cup)
  • Brown Sugar

Meal 1: Breakfast – Sweet Potato & Carrot Hash with Eggs

Ingredients:

  • 2 small white potatoes (diced)
  • 2 carrots (peeled and chopped)
  • 1 tomato (diced)
  • 1 small beet (peeled and diced)
  • 1 tbsp olive oil
  • 4 eggs
  • Salt and pepper to taste
  • Fresh parsley (for garnish)

Instructions:

  1. Heat olive oil in a large skillet over medium heat.
  2. Add diced potatoes, carrots, and beets. Sauté for 10 minutes, stirring occasionally.
  3. Add diced tomatoes; season with salt and pepper. Cook for another 5-7 minutes until vegetables are tender.
  4. In another pan, lightly fry the eggs as desired and season with salt and pepper.
  5. Serve eggs on top of the vegetable hash. Garnish with parsley.

Protein: Eggs
Carb: Potatoes

Meal 2: Lunch – Beet & Arugula Salad with Tofu and Balsamic Glaze

Ingredients:

  • 2 beets (roasted and sliced)
  • 1 cup arugula
  • 1 cup baby kale
  • 1 block firm tofu (cubed and pan-fried)
  • 1 tbsp balsamic vinegar
  • 1 tbsp honey
  • 1 tsp Dijon mustard
  • 1/4 cup sliced almonds
  • Salt and pepper to taste
  • Olive oil for cooking

Instructions:

  1. Roast the beets by first preheating the oven to 400°F. Wrap the beets in foil and roast for 45 minutes or until soft. Let them cool, then peel and slice.
  2. While the beets are roasting, cook the tofu. Heat olive oil in a pan and fry tofu cubes until crispy and golden brown.
  3. In a small bowl, whisk together balsamic vinegar, honey, mustard, olive oil, salt, and pepper.
  4. Toss the arugula, baby kale, roasted beets, and almonds together in a large bowl.
  5. Drizzle the balsamic glaze over the salad and add the tofu on top.

Protein: Tofu
Carb: N/A (lighter, veggie-based meal)

Meal 3: Dinner – Quinoa-Stuffed Tomatoes with Ground Turkey

Ingredients:

  • 4 large tomatoes
  • 1 cup quinoa (cooked)
  • 1 lb ground turkey
  • 1 yellow onion (diced)
  • 2 garlic cloves (minced)
  • 1 tbsp paprika
  • 1/2 tsp cumin
  • 1/2 cup ricotta cheese
  • Salt and pepper to taste
  • Fresh parsley (for garnish)

Instructions:

  1. Preheat oven to 375°F.
  2. Slice the tops off the tomatoes and hollow them out using a spoon, being careful not to puncture the sides.
  3. In a skillet, sauté the onion and garlic in olive oil until fragrant. Add ground turkey, paprika, and cumin. Cook until turkey is browned and fully cooked.
  4. In a separate pot, cook quinoa according to package instructions.
  5. Combine the ground turkey, cooked quinoa, and ricotta cheese. Season with salt and pepper.
  6. Stuff the hollowed-out tomatoes with the turkey-quinoa mixture.
  7. Place tomatoes in a baking dish and roast for 15-20 minutes until tender.
  8. Garnish with fresh parsley and serve.

Protein: Ground Turkey
Carb: Quinoa

Meal 4: Lunch – Beet, Carrot & Apple Slaw with Grilled Chicken

Ingredients:

  • 2 beets (shredded)
  • 2 carrots (shredded)
  • 1 Gala or Ambrosia apple (thinly sliced)
  • 1 chicken breast (grilled and sliced)
  • 1 tbsp lemon juice
  • 1 tbsp honey
  • 1 tbsp olive oil
  • 1 tsp sesame seeds
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, toss together the shredded beets, carrots, and sliced apple.
  2. In a small bowl, whisk together lemon juice, honey, olive oil, salt, and pepper.
  3. Drizzle the dressing over the slaw and toss lightly. Sprinkle with sesame seeds.
  4. Season the chicken breast with salt and pepper, and grill until golden and cooked through. Let rest, then slice thinly.
  5. Serve the grilled chicken alongside or on top of the slaw.

Protein: Grilled Chicken
Carb: Apple (vegetable-based slaw)

Meal 5: Dinner – Crispy Potatoes & Carrots with Baked Ricotta Chicken

Ingredients:

  • 4 small white potatoes (quartered)
  • 2 carrots (sliced into rounds)
  • 2 chicken breasts
  • 1/2 cup ricotta cheese
  • 1 tbsp olive oil
  • 2 tbsp fresh herbs (parsley, thyme)
  • 2 garlic cloves (minced)
  • Salt and pepper to taste
  • Parmesan cheese (for sprinkling)

Instructions:

  1. Preheat oven to 400°F.
  2. Toss the potatoes and carrots in olive oil, salt, pepper, and minced garlic. Spread them out on a baking sheet and roast for 30-35 minutes until crispy and golden.
  3. While the vegetables roast, prepare the chicken. Season both chicken breasts with salt and pepper.
  4. In a small bowl, mix ricotta cheese with fresh herbs and a little olive oil. Spread the ricotta mixture on top of each chicken breast.
  5. Place the chicken on a separate baking tray and bake in the oven for 25-30 minutes, until fully cooked and golden on top.
  6. Serve the baked ricotta chicken with the crispy potatoes and carrots. Top with a sprinkle of Parmesan and extra herbs if desired.

Protein: Chicken Breast
Carb: Potatoes

Protein Sources Summary:

  • Eggs (Meal 1)
  • Tofu (Meal 2)
  • Ground Turkey (Meal 3)
  • Chicken (Meals 4 & 5)

Carbohydrate Sources Summary:

  • Potatoes (Meals 1 & 5)
  • Quinoa (Meal 3)
  • Apple (Meal 4)

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